Which foods help improve memory?

These days, most people are always in a rush somewhere and often forget things. Going to the store without a shopping list and forgetting what to buy; leaving the keys in the car – these are just some examples of such forgetting.

1. Fat fish
Since our brains are 60 percent fat, half of which is omega-3 fatty acids, you should include foods rich in these nutrients in your diet.

Sources of omega-3 fatty acids are fish, especially:

salmon
albacore tuna
Herring
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Suggested use: 2 servings per week (one serving is 85g cooked fish).

2. Coffee
Not only is coffee loaded with refreshing caffeine, it also contains antioxidants that improve brain function. This drink helps to focus, improve concentration and overall mood.

Suggested Use: 4-5 cups per day.

3. Blueberries
Blueberries are great brain food. It is rich in anthocyanins which are good for our body as they contain antioxidants. Thus, blueberries help fight oxidative stress and inflammation, improve cognitive processes, reduce the risk of neurodegenerative diseases, slow down brain aging, and more.

Suggested Use: 1 cup per day.

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4. Turmeric
This spice contains curcumin, which is extremely beneficial for brain cells. Turmeric is a very powerful antioxidant as well as:

– improve memory
– Prevention of infection
– Promotes the growth of new brain cells

Note: The recommended daily dose for concentrated curcumin is 500-2,000 mg per day, found in the spice turmeric, which contains 3-6%. It is best to consult your doctor before supplementing with curcumin.

5. Broccoli
Another powerful antioxidant rich in vitamin K is broccoli. Some research suggests that vitamin K may improve memory and cognitive processes in older adults and help boost brain activity.

Suggested Use: 1 cup per day.

6. Pumpkin seeds
Pumpkin seeds protect the brain and body from free radicals. They also contain many brain-healthy nutrients, such as:

– Zinc
– Magnesium
– copper
– iron

7. Dark chocolate
Dark chocolate and cocoa powder contain beneficial compounds such as flavonoids, caffeine and antioxidants. Researchers believe that flavonoids can help improve memory and slow the brain’s aging process. Chocolate can improve mood, which in turn can also improve memory.

Recommended use: 30-60 grams per day.